The DASH Diet

By: Meredith V. Pellegrini, RD, BS

Grilled Salmon with Field Greens

Approximately one in every four American adults has high blood pressure, a condition that is especially dangerous because it often gives no warning signs. However, if you do have high blood pressure, there are steps you can take to lower it.

Scientists supported by the National Heart, Lung and Blood Institute (NHLBI) conducted a clinical study called DASH Dietary Approaches to Stop Hypertension and found that elevated blood pressures can be reduced with an eating plan low in saturated fats, total fat and cholesterol, and rich in fruits, vegetables and low-fat dairy foods.This plan is also rich in magnesium, potassium and calcium, as well as protein and fiber.

The DASH plan is a new way of eating for a lifetime and is just one of several lifestyle choices that help lower high blood pressure, including maintaining a healthy weight, physical activity, avoiding cigarettes, using alcohol in moderation and medication.

If you are interested in following the DASH plan, consult your physician first. And remember, when making a lifestyle change, start small, work gradually, be consistent, and don’t give up.